🧁 Keto High-Protein Egg Muffins

Low-Carb • Gluten-Free • Meal-Prep Friendly

🥣 Ingredients (Makes 12 muffins)

• 8 large eggs

• ½ cup egg whites (for extra protein)

• ¾ cup cottage cheese (full-fat, blended smooth)

• 1 cup shredded cheddar or mozzarella

• 1 cup cooked protein (chicken, turkey, ham, or sausage)

• ½ cup low-carb veggies (spinach, bell peppers, mushrooms)

• ½ tsp salt

• ¼ tsp black pepper

• ¼ tsp garlic powder (optional)

👩‍🍳 Instructions

1. Preheat oven to 180°C / 350°F. Grease a 12-cup muffin tin.

2. Whisk eggs + egg whites until frothy.

3. Stir in blended cottage cheese, salt, pepper, and seasoning.

4. Fold in cheese, cooked protein, and veggies.

5. Divide evenly into muffin cups.

6. Bake 20–25 minutes, until set and lightly golden.

7. Cool 5 minutes before removing (they firm up).

✨ High-Protein Variations

• 🥓 Bacon & Cheddar

• 🍗 Chicken & Spinach

• 🧀 Three-Cheese (cheddar, mozzarella, parmesan)

• 🌶️ Spicy sausage & jalapeño

🧠 Tips

• Blend cottage cheese for ultra-smooth texture

• Don’t overfill—eggs puff up

• Freeze well for up to 2 months